05/02/2020

WOD

May 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

2xs:

5ea High Knee Tuck + Lunge & Twist

5ea Samson Lunge

6 Kip Swing

10 Russian Swings

30 High Knees

30 Buttkickers

PERFORMANCE

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FITNESS

Metcon (No Measure)

3 Rounds

Run 400 meters

15 Swings (35/26)

8 Jumping Pull Up

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

3 Rounds

Run 400 meters

21 No Push Burpees

12 Hand Release Push Up

Accessory Work

Warm-up (No Measure)

Grunt Work for Quality

2 Minute Monster Walk

150′ Bottoms Up KB Carry (light to moderate)

25 Push Up

1 Minute Monster walk

100′ Bottoms Up KB Carry

20 Push Up

30 second Monster Walk

50′ Bottoms Up KB Carry

15 Push Up

Cool Down

Warm-up (No Measure)

1x:

2min ea. Pigeon Stretch

2min ea. Foam Roll Calves